Posted March 5, 2021 by Gina
A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7 Day Healthy Meal Plan
Why should everyone have a meal plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you stick to your goals!
About the menu
If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that will serve as a guide and leave plenty of wiggle room for you to add more groceries, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.
There is also a concise, organized grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You eat less, waste less food, and have everything you need on hand to keep up-to-date.
If you’re on Facebook join my Skinnytaste Facebook community where everyone is sharing photos of the recipes they make. You can register here. I love all of the ideas that everyone shares! If you’d like to be added to the email list, sign up here so you don’t miss a meal!
If you don’t have the Skinnytaste meal planner, now is a good time to organize one for 2020! There was a misprint last year but it’s perfect now! You can order it here!
THE DETAILS:
Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we strongly believe that there is no one size fits all menu, we have done our best to develop something that will appeal to a wide range of people. Everything is Weight Watchers friendly. I’ve included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!
The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I’ve even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.
And last but not least, this menu is flexible and realistic. There are a lot of Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you use these plans. This helps me decide if I should keep sharing them!
MONDAY (3/8)
B: Cinnamon, apple and yogurt shells (6B 9G 6P)
L: Antipasti salad (6B 6G 6P)
D: Chickpea and tomato soup (1B 4G 1P) with grilled cheese * (10B 10G 10P)
Total: WW points 23B 29G 23P, calories 1,057 **
TUESDAY (3/9)
B: Cinnamon, apple and yogurt shells (6B 9G 6P)
L: LEFTOVER chickpea and tomato soup (1B 4G 4P) with a wholemeal roll (3B 3G 3P)
D: Stew Chicken Fajita Noodles (8B 9G 8P)
Total: WW points 18B 25G 21P, calories 988 **
WEDNESDAY (3/10)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P)
L: LEFTOVER chickpea and tomato soup (1B 4G 4P) with a wholemeal roll (3B 3G 3P)
D: Beef Negimaki Stir Fry (5B 5G 5P) with ¾ cup of brown rice (5B 5G 0P)
Total: WW points 15B 22G 13P, calories 919 **
THURSDAY (3/11)
B: ½ cup of oatmeal # (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ apple (diced) (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (1B 2B 2G 2P), a pinch of salt
L: Classic egg salad (½ recipe) (3B 6G 3P) on a wholemeal roll (3B 3G 3P) with an orange (0B 0G 0P)
D: Slow Cooker Banh Mi Rice Bowls (10B 8G 3P)
Total: WW points 23B 24G 12P, calories 973 **
FRIDAY (3/12)
B: ½ cup of oatmeal (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ apple (diced) (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B) 2G 2P), pinch of salt
L: Classic egg salad (½ recipe) (3B 6G 3P) on a wholemeal roll (3B 3G 3P) with an orange (0B 0G 0P)
D: Fried miso salmon (1B 4G 1P) with Asian chopped salad with sesame soy vinaigrette (4B 7G 4P)
Total: WW points 18B 27G 14P, calories 1,040 **
SATURDAY (13.03.)
B: yogurt leaf pancakes with mixed berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Antipasti Salad (6B 6G 6P) (recipe x 4)
D: ORDER!
Total: WW points 15B 16G 15P, calories 517 **
SUNDAY (3/14)
B: yogurt leaf pancakes with mixed berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Cheeseburger Soup (7B 8G 7P)
D: Chicken legs with shallots in red wine vinegar (8B 8G 8P) with garlic mashed potatoes (5B 5G 1P) and
Roasted Asparagus (0B 0G 0P)
Total: WW points 29B 31G 25P, calories 1,062 **
* Grilled cheese contains 2 thinly sliced whole grain breads and 2 slices of cheddar cheese.
** This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator to help you estimate your calorie needs. I’ve left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
# Prepare oats with water according to the instructions in the package.
* Google Doc
Print shopping list
Shopping List
To produce
- 2 medium apples (any variety)
- 2 medium oranges
- 1 medium lemon
- 1 medium Hass avocado
- 2 (6 ounce) containers of fresh berries (your choice)
- 1 medium plus 1 large red pepper
- 1 medium PLUS 1 large yellow pepper
- 1 large cucumber
- 1 small English cucumber
- 2 small jalapenos
- 2 medium radishes
- 2 medium sized cloves of garlic
- 1 large shallot
- 1 piece of fresh ginger
- ½ pound of green beans
- 1 cup of snow peas
- 1 pound of asparagus
- 1 small cauliflower
- 6 medium Yukon Gold potatoes
- 1 small bunch of celery
- 3 medium whole carrots
- 1 (10 ounce) bag of shredded carrots
- 1 small head of purple cabbage
- 1 small PLUS 1 medium-sized romaine lettuce
- 1 (5 oz) sachet / clamshell baby spinach
- 5 ounces of watercress
- 2 large bunches of spring onions
- 1 small bunch of fresh Italian parsley
- 1 small bundle of fresh coriander
- 1 small bundle / container of fresh basil
- 1 small bunch / container of fresh rosemary (if you wish, you can add a pinch of dry rosemary to chickpea and tomato soup)
- 1 dry pint of cherry or grape tomato
- 1 small red onion
- 1 large white onion
- 1 small PLUS 1 medium yellow onion
Meat, poultry and fish
- 1 pack of turkey peppers
- 1 pack of sliced ham
- 1 pound boneless and skinless chicken breast
- 2 pounds of boneless, skinless chicken thighs
- ½ pound of 93% lean ground turkey
- 1 pound flank steak
- 1 pound pork tenderloin
- 1 pound of wild salmon
Grains *
- 1 loaf of thinly sliced whole wheat bread (I like Dave’s Killer)
- 1 pack of small wholegrain rolls (I like Martin’s wholegrain potato rolls)
- 1 pack of small pasta (such as Cavatappi or Fusilli)
- 1 small pack of unbleached all-purpose flour
- 1 small pack of white wholemeal flour
- 1 packet of dry brown rice (or 6 cups pre-cooked)
- 1 small pack of oatmeal
Spices and spices
- Extra virgin olive oil
- Rapeseed oil
- Coconut or avocado oil (can also use rapeseed oil in Beef Negimaki if you wish)
- Cooking spray
- Olive oil spray (or get yourself a misto oil mister)
- Kosher salt (I like diamond crystal)
- Pepper mill (or fresh peppercorns)
- cinnamon
- nutmeg
- Red wine vinegar
- Distilled white vinegar
- Bay leaves
- cumin
- paprika
- Chilli powder
- Garlic powder
- honey
- Pure maple syrup
- Tamari or coconut amino acids (can be subjected to ¼ cup of reduced sodium soy sauce in Beef Negimaki if you wish)
- Reduced Sodium Soy Sauce *
- Rice vinegar
- The death
- sesame oil
- Sesame seeds
- mayonnaise
- Vanilla extract
Dairy & Miscellaneous Chilled Items
- 1 dozen large eggs
- 1 pack of sliced cheddar cheese
- 1 pack (8 ounces) of shredded partially skimmed mozzarella cheese
- 1 pack (8 ounces) reduced fat, shredded hot cheddar cheese
- 1 small fresh parmesan cheese
- 1 (8 ounce) container reduces low-fat milk
- 1 (8 ounce) container of skimmed milk
- 1 (8 ounce) tub of light sour cream
- 1 (32 oz) tub of 0% fat yogurt (I like Stonyfield)
- 1 box of plain or unsalted butter
- 1 small tub of whipped butter (can add 1 tablespoon of regular butter in mashed potatoes if desired)
- 1 small container of white miso
Potted and shaken
- 1 (15 ounce) can of chicken broth
- 1 (48 ounce) carton of reduced sodium chicken broth
- 1 (32 ounce) carton of low sodium chicken broth
- 1 glass of green or black olives
- 1 pepperoncini glass
- 1 glass of roasted red pepper
- 1 glass of Giardiniera (like Victoria)
- 2 (15 ounce) cans of chickpeas
- 1 (28 ounce) can crushed tomatoes
- 1 (4 oz) can or (4.5 oz) tube of tomato paste
- 1 (10 oz) can of RoTel mild diced tomato and green chili peppers
Frozen
- 1 medium pack of peeled edamame
Other dry goods
- 1 bottle of dry white wine
- 1 small bottle of sake (optional for Beef Negimaki. You can also drink ¼ cup of white wine if you wish)
- baking powder
- baking powder
- 1 small pack of granulated sugar
- 1 packet of raw sugar
- 1 small pack of brown sugar
- 1 packet of chopped pecans
- 1 small pack of golden raisins (if you buy from the large container, you will need 1 tablespoon)
* If you wish, you can buy gluten-free
Print shopping list
Posted March 5, 2021 by Gina
